Workout of the Day (WOD)

Tuesday 10/6/16

Congratulations to Amanda with completing the Portland Marathon this past weekend.

From Amanda:
Not having run in any endurance events for over a year, I was able to train in four week and complete Portland Marathon thanks to Crossfit Interbay. Love you all so!! Thanks for all you do for our community!! 

Don't forget to check out her YoMo Blog and youtube videos: YouTube YoMo

You want a hint for tomorrows WOD........Aim High!

Back Squat
5 Sets of 3 Reps @ 75-85% 1RM with a 32x0 Temp.  Go down on a count of 3 seconds, hold at the bottom for 2 seconds then stand up at your regular pace.

3 Rounds
50 Lunges (each leg = 1, FB 55/35 KB with lunges, Rx no KB)
50 Sit-Ups (FB KB Sit-Ups 55/35, Rx no KB)
25/15 Push-Ups (FB 50/30 Push-Ups)
*20 minute time cap

Today's Workout

Tomorrow's Workout